Local Lifestyle

It’s Stacy– Healthy Eats: Chicken Cordon Bleu

Chicken Cordon Bleu

My Great Grandmother, Arizona Henry, didn’t live to be 100 years old without considering health and new recipes as part of the New Year’s resolution process. She would get with the ladies from the Trinity Church on Harrison Avenue for a recipe exchange on New Year’s Day. All the ladies would share their Christmas stories and exchange new recipes. It was fun for my sister Lisa and I as we got to play with other kids, and all the ladies made a fuss over us, telling us how pretty we were. Some of the ladies even gave us small gifts of oranges and candy as we met in the basement of the Church.

2023 is your year to try new recipes and get healthier. Keep those resolutions visible all year for a daily reminder. Post them on the refrigerator or your car dash. Whether you cook something new, increase exercise, quit tobacco, lose weight, or learn a new hobby this year, challenge yourself to grow in some little way.

Chicken is low in fat and considered a high-quality protein, especially if you eat the breast. Chicken contains vitamin B12, tryptophan, choline, zinc, iron, and copper.

 

Chicken Cordon Bleu

4 small chicken breasts

8 slices Swiss cheese

8 slices of ham

2 eggs

1 tbsp. plain flour

1 cup breadcrumbs

 

  1. Preheat oven to 350 degrees.
  2. Cut a pocket into top the chicken breast.
  3. Fold the Swiss cheese and ham in half and place 2 pieces inside each pocket.
  4. Close the pocket with 2 toothpicks.
  5. Sprinkle it with salt and pepper (optional).
  6. Whisk eggs and flour together.
  7. Dip chicken into the egg mixture, then into the breadcrumbs.
  8. Transfer to a greased tray.
  9. Bake for 25 to 30 minutes or until golden brown and cooked through. Remove toothpicks.

Serve with mustard sauce (optional).

 

Mustard Sauce

3 tbsp. butter

3 tbsp. flour

2 ½ cups milk

4 tbsp. mustard

¼ cup parmesan cheese, finely grated

  1. Melt butter over medium heat in a small saucepan. Add flour and cook for 1 minute.
  2. Add half the milk and whisk until the flour mixture is blended.
  3. Add remaining milk, mustard, and cheese. Cook for 3 minutes, constantly whisking, until thickened. It will thicken as it cools.
  4. Remove from heat, and add salt and pepper to taste. Serve with chicken.

 

Stacy Schultz is a Registered Dietitian and Certified Diabetes Care and Education Specialist, a former Morgan County Commissioner and is the author of “It’s Stacy’s Grandma ‘Zona’s recipes.” She has been in healthcare for 35 years at War Memorial Hospital.

 

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